A. Power clean x 5 touch and go; every 90sec x 5 sets; build
B. 1 Push press + 1 push jerk + 2 split jerks; every 90sec x 5 sets
C. For time
Buy in: row 1000m or AB 50/40cal
Then
15-12-9-6-3
Shoulder to overhead 135,95
Toes to bar
Then
Cash out: row 1000m or AB 50/40cal
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H